When I posted the #pb it was my hope that I would shame someone into picking up the Q to avoid my creativity having to kick into gear and come up with something. Well that didnt work but 3 pax showed anyway and my creativity was challenged. I came up with some running and pain at three different stations at LFC. It made the shape of a triangle so I decided to call it the Bermuda Triangle!!! Most of you know that the "Bermuda Triangle" is an area in the North Atlantic Ocean between Bermuda, Puerto Rico, and Miami that has been rumured to swallow up boats and other nautical stuff. We set out to survive…..here is what we faced:
Warmorama:
Mosey thru the parking lot and circle up near the blocks. SSHx20IC; LSx10IC; TSx10IC; ISTx10IC; WMx10IC….oh yeah!…we did 10 line hops in cadence in between those so the heart was pumpin real good when we were done!!!
Grab a block:
Bermuda(1st point of Triangle)(top of parking lot): Curls x 10IC; Shoulder Press x 10 IC; Skullcrusher X10IC
mosey to…..
Miami(2nd point of Triangle)(area near fireplace): Decline Merkins x 10; Step Ups x 10 OYO; Incline Merkins x 10IC
mosey to……
Puerto Rico(3rd point of triangle)(hill): Run up hill and do 5 WW2 situps and return to bottom….repeato for 4, 3, 2, 1 WW2s
mosey back to Bermuda……basically we repeato for a total of 3 rounds with some slight adjustments in numbers and sequence of exercises….
put the blocks back and mosey back to launch point….
Mary:
3 Burpees OYO for each point of the triangle
Recover, Recover!!
Moleskin:
I really like the LFC AO….lots of things to do and still stick to the core theme of Samson which has always been some block work (thanks to Jedi who was first MQ!!!)…..
Snake Eyes was in the parking lot early today as he broke his trend of coming in on two wheel at 5:30:01….Great work today my man and thanks for taking us out in a first class way!!!
Bob Ross withstood the pressure I put on him to show today. As we departed Hollywood on Wednesday he was less than enthusiastic about joining me today at Samson. He is stud though and I knew he would show!!!!
Rodeo pushed the 530am envelope but was his usual steady self today. Honestly, I have to say I have never seen such good form for the GLUTE BRIDGE!!!!
Always enjoy the opportunity to lead……and thank all of you for that!!
Until next time!
Hoff